How to set goals and plan your running season
It’s the beginning of the year, and you’ve probably seen the posts. New goals. New PBs. Big dreams. A dozen races lined up for the year ahead.
But here’s the thing: setting running goals isn’t just about chasing a faster 10K or adding more races to your calendar. It's about giving your running a clear direction that's grounded in who you are and what fits into your life.
As a coach and a runner, I’ve seen goal setting done well, and I’ve also seen it go off track. In this post, I’ll walk you through the process I use to help my athletes (and myself) set meaningful goals and plan a season that supports progress and joy.
Why Your Running Goals Matter
Let's start with the big picture: Why do we set goals?
Because goals give your training direction. They help you to focus your energy, to stay motivated on hard days and to celebrate the wins (big and small) along the way. They turn a loose collection of runs into a meaningful journey. On days when motivation dips, your goal is what helps you lace up anyway. It reminds you why you're doing this and what you're working towards.
From a performance perspective, having clear goals helps you to train more effectively. You’re more likely to perform the right workouts at the right intensity, prioritise recovery, and maintain consistency over time. In short, goals improve quality.
That said, not all goals are created equal.
Some are performance-based (like running a sub2 half marathon), others are process-based (like running four times a week), and some are outcome-driven (like qualifying for Boston or finishing top 5 in your age group). All have their place. But it's important to understand the type of goal you're aiming for and the reason behind it.
The “why” really matters. A goal that’s purely driven by comparison, ego, or pressure from outside sources rarely leads to long-term fulfilment. In fact, goals that are rooted in your own curiosity, growth or joy are much more likely to lead to long-term satisfaction. These are the ones that will carry you through tough times.
Goal setting isn’t about perfection. It’s about clarity. When your goals align with your values and lifestyle, training becomes much more enjoyable and sustainable.
Photo: Cristofer Maximilian, @cristofer
How to Choose the Right Running Goals?
Before you decide on your next big goal, take a moment to look at where you are now.
We’re often tempted to choose something that sounds impressive, or that someone else is doing. But the best goals are the ones that reflect where you are right now and where you want to go.
Start by evaluating your current situation:
What is your current fitness level?
Are you recovering from an injury?
How much time and energy can you realistically commit to training in your current life situation?
All of this matters. Your goals should fit your life, not the other way around. And from there, you can set yourself a goal that is both realistic and challenging.
I usually recommend using a mix of short-, mid-, and long-term goals.
Short-term goals help you to stay on track from week to week. For example: Build a consistent running routine (e.g. 3x/week for a month).
Mid-term goals provide structure for the next few months. For example: Complete a 10K run with confidence by spring.
Long-term goals help to shape your training year, or even your next important milestone. For example: Run your first marathon next autumn.
Another thing to consider: Why does this goal matter to you? Is your motivation intrinsic (driven by curiosity, challenge, or personal growth)? Or is it driven by external factors such as comparison, praise or expectations? Intrinsic goals are usually more sustainable and fulfilling in the long term.
A few examples:
Beginners: Run for 30 minutes continuously. Complete your first 5K or 10K race. Build a habit of running three times a week.
Intermediate runners: Run a 5K in under 25 minutes. Improve your pacing strategy. Add structured intervals to your weekly routine.
Advanced runners: Break the 1:30 barrier in the half marathon. Qualify for Boston. Finish in the top 3 of your age group. Master your nutrition and mental strategies for long races.
The most important thing is not how “big” your goal sounds. What matters is that it feels meaningful to you and is grounded in reality.
Once you have that, you can start shaping your season around it.
And just a reminder: “Running consistently” is a perfectly valid goal. Not every season needs to be about pushing limits.
Build a Season Plan Around Your Goals
Once you’ve decided on a running goal that feels right, the next step is to work out how to get there. This is where season planning comes in.
I like to think of the running season as a storyline. It's not just about increasing your distance or adding speedwork. It's about designing a journey that supports your goal from start to finish while keeping you healthy, motivated and injury-free.
Whether you’re training for a spring half marathon, a late-summer trail race or your first marathon in autumn, your plan should cover the bigger picture, usually six to twelve months. We call this the macrocycle.
A well-balanced season includes different phases.
Base phase: This is where you build your aerobic foundation. Expect lots of easy running, strength work and consistent, low-pressure training. It's not glamorous, but it's essential.
Build phase: As your base becomes solid, you start introducing more specific workouts. This includes intervals, tempo runs, race-pace work and terrain that matches your goal event.
Peak phase: In the final weeks before your goal race, your training becomes more intense and specific. Volume may drop, the intensity becomes more race-specific and tapering begins.
Recovery phase: This is often overlooked, but is just as important. After your race, you give your body and mind time to reset. It’s an opportunity to rest, reflect and reconnect with your reasons for running.
It also helps to categorise races as A-, B- or C-races.
A-race: This is your most important one and your main goal. It gets the spotlight in your training.
B-races: These are your tune-ups. Maybe you try race-day nutrition, pacing strategy, or your mental approach.
C-races: Fun runs, testing strategies, or spontaneous efforts. No pressure. Just movement and experience.
But a season plan also needs to work in real life.
Be honest about your life outside running. Are you planning a summer holiday? Do you have a busy time at work? A good season plan takes your real life into account and is more likely to succeed.
There are plenty of ways to plan: a simple spreadsheet, a paper planner or apps like Azum, TrainingPeaks or KULG (which I use as it's designed for clarity and long-term progress). The important thing is that it helps you see the big picture and stay on track.
Once you have shaped your season around your goals, you can then focus on the smaller steps that will help you to progress week by week.
Photo: Oktay Yildiz, @oktayyildiz
Structure your training blocks
Once you have mapped out the big picture, it is time to zoom in on the smaller building blocks: the four- to six-week periods that make up your season. These are called mesocycles, and they are where real progress happens.
Each block has a specific focus, such as increasing volume, improving speed, fine-tuning race strategy, or simply getting back into the swing of things after a break. The key is to give each phase enough time to take effect while keeping things fresh enough to stay mentally invested.
Within a block, you’ll want to play with four key variables:
Volume: How much you're running.
Intensity: How hard you’re running (easy runs vs. intervals vs. race pace).
Frequency: How often you train.
Recovery: How well you absorb the training.
How you combine these depends on your experience, your goal and how your body responds to training.
Some runners follow a linear approach, gradually building intensity, while others use reverse periodisation, starting with speed and layering in endurance. There is no one-size-fits-all approach. The most important things are consistency, progression and listening to your body.
Linear periodisation: You gradually increase the volume and intensity of your training over time. This approach is steady and progressive, making it ideal for new runners or those with a long lead-up time to their goal.
Reverse periodisation: You start with shorter, sharper workouts and increase the volume later. This can work well if you need to prioritise building speed or have limited time in the early season.
Block periodisation: You focus heavily on one training stimulus, such as endurance or threshold work, for a short period, then rotate. It's demanding but effective for experienced runners who recover well.
Another factor to consider is how races fit into your training blocks. Not every race requires a taper or peak effort. You can use your B- and C-races within a training block as part of a long run, a pacing test or simply as a fun day out. The key is to understand their role in your season and adjust your training accordingly.
Lastly, remember that life happens. I always remind my athletes that their training plan is not set in stone. It's a living thing. Work deadlines, family events, illness and unexpected fatigue are all part of life. Your plan should be flexible enough to adapt without losing sight of the overall goal.
Think of training blocks as a rhythm, not a checklist. They help you to move forward with focus, without becoming overwhelmed by the whole season at once.
Monitor Progress and Adjust the Plan
Training plans are never static. As much as we love a neatly laid-out calendar, the reality is that bodies, minds, and lives are constantly changing. This is why one of the most important aspects of goal-driven training is not just following the plan, but also responding to how things play out.
Tracking your progress doesn’t mean you have to obsess over every metric. But having a system in place helps you spot patterns, stay accountable, and make informed decisions when things change.
You can keep it simple.
Use a GPS watch or an app such as Strava, KULG or Garmin to log your runs.
Track basic data points such as pace, heart rate, duration and distance.
Make subjective notes as well, such as how you felt, your perceived effort, or anything else that stood out during the session.
Often, it’s those qualitative notes that reveal more about your run. Did you feel unusually heavy during an easy run? Did a tempo effort feel easier than expected? Did your motivation drop for no obvious reason? All of that matters.
I encourage my athletes to check in regularly:
A quick weekly reflection: What went well? What needs adjusting?
A monthly review: Are we on track towards our goal? Are you enjoying the process?
A post-race debrief: What did you learn? What would you change next time?
And sometimes, despite our best efforts, things just feel… off.
That’s a good moment to pause and listen. Here are some common signs that it might be time to adjust your plan:
Progress has plateaued for several weeks despite consistent training.
You’re feeling constantly fatigued, both physically and mentally.
Life circumstances have shifted. New job, family situation, injury, or simply not having enough time.
Training has become something you avoid, rather than something that energises you.
None of these things mean that you have failed. They just mean it’s time to change direction. Sometimes that means reducing the volume. Other times, it means revising the goal. It could mean building in more recovery time, or simply reminding yourself that the current phase is temporary.
If you're working with a coach, these check-ins become conversations. A good coach helps you take a step back, stay objective and make adjustments that keep your training aligned with your long-term vision. If you’re self-coaching, the same principle applies. Just make sure you’re not evaluating your plan when you're feeling emotional or stressed. Give yourself space to reflect with curiosity, not judgement.
The more you treat your training as something dynamic, the more resilient your progress will be.
Because running is a long game. The most successful plans evolve with you, not the ones you force yourself to follow at all costs.
Photo: Jakob Søby, @jakobsoeby
Stay Consistent and Enjoy the Journey
Running is never just about the goal. It's about the day-to-day: the early morning starts, the evening runs that clear your head, and the quiet moments when it's just you, your breath and the rhythm of your steps. The truth is that the best progress happens when you find ways to be consistent, even when life gets messy.
So how can you stay consistent without feeling pressured or burnt out?
Let’s start with mindset. Motivation is great, but it's not reliable. Discipline, on the other hand, is a habit that you can develop over time. This doesn't mean forcing yourself to run no matter what. It means establishing routines and mental cues that make it easier to prioritise physical activity, even when you're not feeling motivated.
Setbacks will come. Illness, injury, missed workouts, heavy legs and bad days are all part of the process. The key is learning to deal with them without getting overwhelmed. One missed run won't ruin your progress. A tough week doesn't mean you're off track. Progress isn't linear. And it never has to be perfect.
Having someone to be accountable to can make a huge difference. This could be a coach, a training buddy or a running group that meets once a week. It could even be a friend who’s working towards their own goal and who you text to check in with. The point is that running doesn't always have to be a solo mission. Having support makes the journey more sustainable and more enjoyable.
Don't forget to celebrate your milestones along the way. Not just the races or personal bests, but the smaller wins too: The first run after an injury, for example. The tempo that finally felt smooth. These moments matter. They’re signs that you’re growing.
Of course, staying consistent also means knowing how to avoid burnout. If running starts to feel like a burden, pay attention. This could mean shifting your focus, adding more rest, or simply taking a break. Burnout often starts with subtle signs. Listen early on.
One of the best ways to protect your energy is to make running fit into your life rather than compete with it. Allow yourself flexible time slots instead of strict schedules. The more adaptable your routine, the more likely it is to last.
Because, in the end, setting goals is important, but it's not the whole picture. Goals provide structure. But it's joy that sustains the journey.
So keep showing up. Keep checking in. Keep making progress in a way that feels true to you. But also leave space for life, for joy and for surprises.
Your best season might not be the one where you run your fastest race, but the one where you feel strongest, healthiest and most connected to yourself.
